October 2013 Challenge

This month's challenge is directed to the one who want to get bigger abs.
So here's the challenge:

Try to hold in the Static Hold Abs position as much time as you can.

Post your results below.

Kayak Abs

This exercise is called Kayak Abs because the movement you'll is similar to what kayak paddlers do. Actually people that ride the kayak are doing this exact exercise with riding it. To do this exercise you have to have good balance because you'll have to balance your whole body just with your pelvis and a very tiny part of your spine. Once you are on that position you'll have to rotate your body from side to side, moving your hips, touching with your hands on the floor on both sides of your body.

Details: Try to find something comfortable to put under your pelvis, without taking the balance you need to do this exercise, and do as much repetitions you can. You must always touch the floor in order to keep the quality of the exercise and in order to make more muscle.

Side Static Hold Abs

In this exercise all you have to do is to stay static. It may seem easy but it's not as easy as you think, and the fact that you have to stay static it's the hardest part of it. First you have to put one of your hands closed and the elbow of the same arm on the floor parallel to your body and then, with your body sideways and completely straight, put your feet also sideways one the floor (one over the other one), and with your other hand in your waist you'll have to stay static in that position as much time as you can. Then you'll have to do the exactly same thing but turned to the other side.

Details: Try to find something fluffy to put under your elbow.

Ninja Abs

In ninja abs, what you have to do is to put your hands closed and your elbows in the ground parallel to your body with your arms making a 90º angle, then with your body completely straight you have to put your feet on the floor, and once you are in that position all you have to do is to raise one of your arms and stretch it forward punching the air, then you have to get back into the position and do the same movement but with the other arm, and then going back to position again. Keep alternating your arms and hold as much repetitions you can.

Details: Always keep your body straight and the 90º angle with your arms. Try to find something fluffy to put under your elbows.

Static Hold Abs

In this type of abs all you have to do is to stay static. The first impression that people normally has about this abs is that they're easy and doesn't worth they're time. Well, first thing, this abs aren't easy because, as we'll see, this abs are one of the only ones that you do until you can handle it anymore. So, to do this abs, the first thing you have to do is to put your elbows and your hands closed on the floor parallel to your body in order to sustain it. Then you'll have to put just your feet on the ground with your body completely straight and your arms doing a 90º angle. Once you are in the position you'll have to hold as much time as you can.

Details: Find something fluffy to put under your elbows and use a stopwatch to count how much time do you hold in that position.

Inverted Abs

They're called inverted abs because unless of raising your arms, your head and your shoulders, in this abs, you'll have to raise your legs and your pelvis. In this exercise you have to lie down on the floor with your hands and arms in full contact with the floor positioned aside of you completly straight and then you have to curve your legs and with the impulse of your legs you have to raise your pelvis about 1 feet of the ground.

Details: Use a folded towel or a gymnastics carpet under your back or you may hurt your spine. Remember to keep your legs always curved and never raise your hands and arms of the ground and also remember not to lie down your head.

Green Tea

Green tea it's a major help for the ones who want to lose weight and for the ones who want to grow muscles because green tea "dries" your body making the fat disappear and increases the size of your muscles. Plus, green tea has a small quantity of caffeine but that is enough to give you energy to workout, green tea is very good to drink before workout because it can replace energy drinks and it will help you to burn your fat and grow your muscles. Try drinking one pod of green tea a day and doing some cardio workouts and watch the fantastic results.

Green tea also prevents cancer, heart diseases, it's anti-aging, it's good to your skin, it's good to your bones, lowers your cholesterol, prevents diabetes, Alzheimer  Parkinson  arthritis, liver disease, high blood pressure, colds and flu, asthma, ear infections, herpes, tooth decay, stress, allergies, food poisoning  lowers your the sugar in your blood and also can stop HIV from spreading.

If you don't know how to do tea, all you need to do is to put some water heating in the stove and wait until it's boiling and then you put the tea pod inside, you hang up the heat and wait until it cools.

Knee Push-ups

Knee push-ups are the easier push-ups you'll ever do. All you have to do in this exercise is to get in the original push-ups position but instead of having your feet on the floor, you put your knees which makes the weight of your body lighter and reduces the push-up angle which makes the push-ups easier but less effective too. This are the push-ups indicated for beginners or for people that are too heavy or have bones problems and can't lift too much weight. They are still effective but if you really want to get huge muscles don't add this exercise to your workout plan because you will be just wasting your time.

Details: Your knees are a very sensitive part of your body and in order not to injury them you'd better use a folded towel or a pillow under your knees.

Diamond Push-ups

Diamond push-ups it's a variation of the original push-up that works your arms and your chest at the same time. To do this exercise, all you need is to get in the original push-up position but with your hands doing a diamond position (with your thumbs doing the lower part and the rest of your hands doing the upper part), and then you go up and down with your elbows turned out as much times as you can handle.

Mountain Climber Abs

This is a Cardio technique that develops your legs, your abs and burns your belly fat. Mountain Climber Abs consists in running always in the same place. In this exercise you'll have to put your hands on the floor, put your legs in the position of an olympic racer and start jumping changing the position of your legs, always having one ahead and the other behind and alternating them constantly.

Legs (Insane)

Here's an insane legs workout plan:

1-Imaginary Chair-2 minutes

2-One Leg Standing-50 reps. (each leg)

Repeat it.

Legs (Hard)

Here's an hard legs workout plan:

1-Imaginary Chair-1 min.

2-One Leg Standing-35 reps. (each leg)

Repeat it.

Legs (Medium)

Here's a medium difficulty legs workout plan:

1-Imaginary Chair-20 sec.

2-One Leg Standing-20 reps. (each leg)

Repeat it.

Legs (Easy)

Here's an easy legs workout plan:

1-Imaginary Chair-15 sec.

2-One Leg Standing-10 reps. (each leg)

Repeat it.

Arms and Chest (Insane)

Here's an insane arms and chest workout plan:

1-Regular Push-ups-35

2-Bar Lifts-25

3-Regular Push-ups-25

4-Bar Lifts-20

5-Regular Push-ups-20

6-Bar Lifts-15

7-Regular Push-ups-15

8-Bar Lifts-10

9-Regular Push-ups-10

10-Bar Lifts-5

Try to do the Regular Push-ups with your feet on top of a bench.

Abs (Insane)

Here's an insane abs workout plan:

1-Wheeled Abs-35 reps.

2-Triangle Abs-30 reps.

3-Crossed Abs-80 reps.

4-Lifting Bar Abs-25 reps. (each)

Repeat it and finish it with 35 Wheeled Abs.

Losing Weight

Here's a daily losing weight diet:

Drink, during the day, more than 1,5 lts of water.

Breakfast:
For breakfast eat almonds, a cottage cheese sandwich and drink a natural peach, pineapple or pear juice.

Mid-Morning Snack:
Eat a diuretic kiwi or plum yogurt with lots of dietary fibers.

Lunch:
Eat a spinach soup, cooked or boiled turkey with broccoli and black beans.

Mid-Afternoon Snack:
Eat a pear, a peach or a pineapple slice with a cup of green tea.

Dinner:
Eat cooked or boiled lamb or tuna with asparagus.

Earning Muscles

Here's a daily earning muscles diet:

Drink more than 1,5 lts of water during the day.

Breakfast:
For breakfast eat a peanut butter sandwich with chocolate milk.

Mid-Morning Snack:
Eat a yogurt.

Lunch:
Eat roasted or cooked chicken with cooked potatoes, pasta or spaghetti.

Pre-Workout Snack:
Eat some almonds or a peanut butter sandwich with a cup of green tea.

After-Workout Snack:
Eat a cottage cheese or an egg with ham and light cheese sandwich.

Dinner:
Eat roasted or cooked salmon or tuna with cooked black beans.

September 2013 Challenge

This month's challenge is directed for the ones who want to lose belly fat. So here's the challenge:

Try to do the most Push-up Burpees in one minute.

Post your results below.

Push-up Burpees

Push-up burpees it's a cardio variation of the original push-up that consists in doing a regular push-up, jump to the place where you had your hands when doing the push-up and jump again with your body straight and your hands in the air and jump back to the push-up position and repeat the process as much times as you can.

Details: Warm up your hands properly before you do this exercise.

Skipping Rope

A person that weights 175 lbs and skips rope for 15 minutes looses 160 calories and for 30 minutes looses 320 calories.

Cycling

A person that weights 75 lbs cycling at 14-16 mph for 30 minutes looses 180 calories.

A person that weights 175 lbs cycling at 14-16 mph for 30 minutes looses 336 calories.

For people that wants too loose more calories and weight, jogging it's a better option, but cycling it's better to increase and define your legs muscles because the fact that, when you're cycling, you don't get as tired as jogging happens thanks to the fact that your legs muscles makes a bigger effort than when your jogging.

Jogging

A person that weights 75 lbs running at 12 mph for 30 minutes looses 380 calories, which is more than the calories that an hamburger contains.

A person that weights 175 lbs running at 12 mph for 30 minutes looses 887 calories, that is almost equivalent to 3 hamburgers.

Plus, running defines your legs muscles and makes them bigger, and makes you loose your belly fat.

Bench Press

Considered, for many, the best chest workout ever, the bench press is an exercise that you'll practice using a flat bench and a barbell, and lying down in the flat bench you'll have to rise and lower the barbell in the direction of your chest without arching your back.

Details: Do 4 sets of 8 to 12 repetitions alternated with other exercises. You can use many different weights and you can also incline the bench to the front to exercise the lower part of your chest and back to exercise the upper part of your chest.

Arms and Chest (Easy)

Here's an easy arms and chest workout plan:

1-Regular Push-ups- 15 reps.

2-Bar Lifts-13 reps.

3-Regular Push-ups-10 reps.

4-Bar Lifts-10 reps.

5-Regular Push-ups-7 reps.

6-Bar Lifts-5 reps.

Arms and Chest (Hard)

Here's an hard arms and chest workout plan:

1-Regular Pushups-25

2-Bar Lifts-20

3-Regular Pushups-20

4-Bar Lifts-15

5-Regular Pushups-15

6-Bar Lifts-10

7-Regular Pushups-10

8-Bar Lifts-5

Try doing the Regular Push-ups with your feet on top of a bench.

Arms and Chest (Medium)

Here's a medium difficulty arms and chest workout plan:

1-Regular Push-ups-20 reps.

2-Bar Lifts-15 reps.

3-Regular Push-ups-15 reps.

4-Bar Lifts-13 reps.

5-Regular Push-ups-10 reps.

6-Bar Lifts-7 reps.

Abs (Hard)

Here's an hard abs workout plan:

1-Wheeled Abs-25 reps.

2-Triangle Abs-25 reps.

3-Crossed Abs-60 reps.

Repeat it and then:

4-Wheeled Abs-25 reps.

5-Lifting Bar Abs-20 reps. (each)

Abs (Medium)

Here's a medium difficulty abs workout plan:

1-Wheeled Abs-20 reps.

2-Triangle Abs-20 reps.

3-Crossed Abs-40 reps.

Repeat it and finish it with 20 repetitions of Wheeled Abs.

Abs (Easy)

Here's an easy abs workout plan:

1-Wheeled Abs-15 reps.

2-Triangle Abs-15 reps.

3-Crossed Abs-20 reps.

Repeat it.

Sweet Corn

100 grams of sweet corn contains 81 calories, 1 gram of fat, 19 grams of carbohydrates and 3 grams of proteins.

Sweet corn improve your digestion, it's essential during pregnancy, controls cholesterol, prevents anemia, it's good for your skin and it's very rich in minerals.

Spinach

It was not by chance that Popeye used to eat spinach to get stronger. Spinach has no fat and a huge capability of making you loose fat, which defines your muscles. And besides that it has carbohydrates and proteins that helps you increasing your muscles.

100 grams of spinach contains 23 calories, no fat, 4 grams of carbohydrates and 3 grams of proteins.

Spinach is good for your vision, contributes for a better brain and nerves function, calcifies your bones, it's good to your skin, it's antioxidant, it's anti-inflammatory, lowers blood pressure, prevents cancer and it's good for people that want to loose weight.

Turkey

Turkey is a good choice for dinner because it's low fat, it has low calories and low carbohydrates and it has lots of proteins that are good for you if you want to earn muscles. Here are some nutritional facts of turkey:

1 serving (33 grams) of turkey contains 34 calories, 1 gram of fat, 1 gram of carbohydrates and 6 grams of proteins, which is about 18 grams per 100 grams of turkey.

Salmon

Salmon it's the perfect choice for you lunch because it has enough calories to give you enough energy for the rest of the day and it's a very healthy meat which contains lots of proteins that are necessary for muscle growth. So here's some nutritional information about salmon:

100 grams of salmon contains 206 calories, 12 grams of fat and 22 grams of proteins.

Salmon makes your skin and your hair healthier, it's good for your eyes, prevents cancer, increases your cardiovascular health, improves your cognitive function, treats inflammations, has brain and nerves benefits, and even muscle and tissue benefits.

Yogurt

Yogurt it's a smooth and delicious way to get some proteins, carbohydrates and calcium without consuming fat. Plus, yogurt is healthier for your liver than milk because milk has toxins that are bad to your liver and thanks to the making process of yogurts they don't have toxins because they get killed during that process. Here are some nutritional facts of yogurts:

100 grams of yogurt provides you 56 calories, 8 grams of carbohydrates, 6 grams of proteins and no fat.

Yogurt it's a rich source of calcium and easier to digest than milk and healthier too, it also contributes to colon health and it can lower your cholesterol.

Tuna

100 grams of canned tuna provides you 116 calories, 0,82 grams of fat and 25,51 grams of protein.

Tuna increases our eyes health, prevents cancer, has cognitive benefits, improves your mood, reduces stress, promotes detoxification and improves insulin response.

Guavas

100 grams of guava contain 68 calories, 1 gram of fat, 14 grams of carbohydrates, 5 grams of dietary fibers, 3 grams of protein and no cholesterol.

Guavas are good to prevent heart problems, to keep an healthy brain, to have an healthy skin, it's anti-aging, increases your body resistance, prevents cancer and it's good on treating colds, coughs and fever.

Crab

85 grams of crab legs contain 90 calories, 2 grams of fat, 10 grams of carbohydrates and 10 grams of proteins.

Coconut

100 grams of coconut contains 354 calories, 15, 23 grams of carbohydrates, 3,3 grams of protein and 9 grams of dietary fiber.

Lamb

Lamb it's a perfect dish to end your day because it has just a few calories, doesn't have too much fat and has no carbohydrates which is good because the consumption of carbohydrates at night may make you earn some extra weight (it's not a bad thing if you want to earn muscles). Plus, it has a considerable quantity of proteins that are good for muscle growth. Here are some nutritional facts of a slice of roasted lamb:

In a thin slice of roasted lamb there are 37 calories, 2,54 grams of fat, no carbohydrates e 3,35 grams of proteins.

Chocolate Milk

Chocolate milk is definitely a very good way to start your day because it's tasty, easy to prepare, has enough calories to give you energy to your morning and has a considerable quantity of proteins that surely will help you if you want to earn muscles. If you are a fan of chocolate milk it is completely advisable for your morning but don't drink too much of it because milk is not that healthy has you think, actually milk is bad to your liver because it has toxins unlike yogurts, because the process of making yogurts kill all the toxins that are present in milk. Now we'll show you some nutritional facts of chocolate milk:

1 cup of chocolate milk has 158 calories, 2,5 grams of fat, 26,1 grams of carbohydrates and 8,1 grams of proteins.

Broccoli

Broccoli is the perfect side dish to your dinner because it's low fat, doesn't have much calories and has a big amount of dietary fiber which makes you lose weight and also a big amount of proteins that are good to make your muscles grow. Here are some nutritional facts for broccoli:

280 grams of cooked or boiled broccoli without salt contains 1 gram of fat, 20 grams of carbohydrates, 9 grams of dietary fiber, 7 grams of protein and no cholesterol.

Broccoli is helpful in repairing skin from sun damage, it's good to moderate your blood pressure, it's good to your nervous system and to your bones health, to your immune system, prevents cancer, makes your heart healthier, it's good to your eyes and it's also good for the ones who want to lose weight.

Black Beans

Black beans are a great great side dish for your lunch, because they have enough calories to give you energy for the rest of the day, they don't have saturated fat and have few quantities of fat, they have lots of carbon hydrates and proteins that makes you grow lots of muscle and they also have big quantities of dietary fiber that combined with the low fat will surely make you lose lots of weight. Here are some nutritional facts about black beans:

172 grams of black beans contains 227 calories, 1 gram of fat, 41 grams of carbohydrates, 15 grams of dietary fiber, 15 grams of proteins and no cholesterol.

Black beans are good to your nervous system health, to regulate your blood sugar, they have digestive benefits, contribute to cardiovascular health and they also prevent cancer.

Cottage Cheese

Cottage cheese it's a low fat and healthy way to start your day, because has enough calories to give you energy to your morning without providing you much fat. More than that, as you probably already know, cottage cheese it's an excellent source of proteins that it's one of the most important ingredients of earning muscles. So here's some nutritional facts about cottage cheese:

1/2 cups of cottage cheese contains approximately 116 calories and 3 grams of carbohydrates and has 26,23 to 28,10 grams of proteins.

The major benefits of cottage cheese are growing muscles and improving fat loss and that's exactly the propose of the ones who visit this blog. Plus, cottage cheese increase growth hormone output.

Bananas

A banana has 105 calories, 1 gram of protein, 1 gram of fat and has no cholesterol.

Banana is advisable for the ones how does a lot of cardio exercises because they're very good to prevent cramps thanks to the high quantity of potassium they have.

Avocados

The avocado is a perfect way to start your day because it provides you calories that gives you energy to start your day and without providing you saturated fat, that is the unhealthy fat. So here's some nutritional facts of avocados:

150 grams of avocado contains 240 calories, 22 grams of fat, 13 grams of carbohydrates, 10 grams of dietary fiber and 3 grams of protein.

Also, avocado helps you having an healthy heart, lowers you cholesterol levels, controls your blood pressure, it's anti-inflammatory, helps you keeping your eyes healthy, regulates your blood sugar levels, protects against cancer, prevents birth defects, reduces strokes risks, makes your skin healthier, increases nutrients absorption, cures bad breath and it fights free radicals.

But why are avocados good for bodybuilders?

Because avocado makes you gain weight, and it's up to you to decide what to do to that extra weight. Weight gain it's not a bad thing. If you want to have well defined big muscles you have certainly to gain weight. And avocado it's an healthy way to do it.

Asparagus

Asparagus has no fats, nor saturated fats and nor cholesterol.

90 grams of asparagus contains 4 grams of carbohydrates, 2 grams of dietary fiber and 2 grams of protein.

Asparagus also has vitamin A, C, Calcium and Iron.

Asparagus are good against fluid retention and against obesity because they're diuretic and low calorie.

They also have a laxative effect.

Asparagus has several benefits as preventing cancer, preventing birth defects, preventing heart diseases, preventing osteoporosis, has anti-aging functions, detoxifies your system, it's good against pain or inflammation, prevents osteoarthritis and asparagus is also considered an aphrodisiac.

Apple

An apple has more or less 126 calories. Apples contain lots of fiber and vitamins A, B1, B2, B3, B6, C,E and K. Apples reduce white fat and reduce the risk of having some types of cancer.

An apple with skin contains 13,81 grams of carbohydrates, 0,26 grams of protein, 2,4 grams of dietary fiber.

Apples also makes your teeth whiter and healthier and the biting and chewing of an apple stimulates the creation of saliva.
Apples also reduce cholesterol, reduce the risks of having Parkinson, Alzheimer, diabetes and cataracts. They're also good to your liver, to your heart and beat diarrhea and constipation.

Crossed Abs

To do crossed abs you have to lie on the ground (use a towel or another fluffy thing to put under your back) with your legs doing two 90º angles (one between your upper part of the legs and the lower part of the legs and another one between your upper part of the legs and your upper body), and then you have to raise your back, your head and your elbows in a single movement, and they are called crossed abs because when you rise your body, your right elbow has to touch your left knee and your left elbow has to touch your right knee alternately.

Details: Always keep the 90º angles. Do the most repetitions you can. Always raise your head more than your hands to be a more effective exercise.

Lifting Bar Abs

In the lifting bar abs you will need, as said, a metal bar that can support the weight of your body. and then you'll have two types of lifting bar abs, the straight legs lifting bar abs and the bent legs lifting bar abs. As said one is with your legs straight and the other one is with your legs bent. And in both exercises what you'll have to do is to hold the bar with your abs and let your body be hanged, and when you are in a well balanced position  you'll have to raise and lower your legs many times until you feel your abs sore.

Bent legs lifting bar Abs:

Straight legs lifting bar Abs:

Details: Always stay in a well balanced position because if you don't it won't have the same effect.

Basic Information about Workout

Workout is the process of increasing the size of muscles and define them. If you want to make your muscles grow you have to do a short but intense workout with few repetitions but doing slow movements. If you want to define your muscles you have to do a long and soft workout, with a lot more repetitions but doing fast movements, because that will burn your fat around your muscles that is hiding them and you will be "educating" your muscles to stand in a more defined position.

Something that's important for working out that we never care about but that is very important is to focus. If you're distracted you won't grow as much muscles as if you were focus in your exercise.

Remember that muscles need 48 to 72 hours of rest so do a full workout every other day our alternate your muscles for the days of the week. You can even do a workout schedule.

Eggs

1 egg contains about 6 grams of protein and it's a source of vitamin A, vitamin B, vitamin E and selenium, but some people does recommend to eat more than one egg a day (to be more precise people say you shouldn't only eat more or less 3 to 4 eggs a week) because one egg contains 212 mg of cholesterol , which is more or less 67% of the cholesterol you should eat a day; but, recent studies have proven that the dietary cholesterol on eggs doesn't raise your cholesterol, saturated fat does it and one egg just have 1,5 grams of saturated fat, so what those studies conclude is that you may eat 2 eggs a day that that will just be good to your health.
More than this, eggs are good to your hair, to your skin, to your brain, to your eyes, they also prevent breast cancer and heart diseases and they're also diuretic.

Imaginary Chair

Sit next to a wall pretending you are sitting in a chair but with nothing under you and hold your body in that position as much time as you can.

This exercise will work all your legs muscles because your legs muscles you'll be the ones that will support you because the upper ones will be forcing your body to keep in contact with the wall and the lower ones will be holding the rest of your weight.

Details: Be careful with the spot where you're putting your back because you may injury you're back and get spine problems in the future. Use a stopwatch to count how much time do you hold in that position and try to increase your time in each day you try it again.

Weight Lifting

Get a set of weights and start with the lighter one and as long as you are prepared use a heavier one and keep increasing the weight until you consider it's enough weight. Do the up and down movements without leaving the tension zone, which means you can never open the angle of the movement of your arm until you reach a position where you feel comfortable with.

Details: Practice a good posture or you may be injuring your back. Don't use weights that are too heavy for your muscles or to your bones because that may be dangerous to your body. Do the most repetitions you can and try other recommended variations of this exercise. Warm up your fingers, hands and arms joints if you think it's necessary.

One Leg Standing

As long as you are good in balance this exercise is very simple and it's an exercise that you can do anywhere. You just have to stand in one foot only and go up and down using your leg muscles. Alternate your legs as they are feeling sore and do the most repetitions you can.

Details: Don't arch too much and don't stretch your legs too much because bigger movements makes you come out of the tension zone to the comfort zone and that makes the exercise less effective. Stand completely straight to keep your balance so you don't have to stop during the exercise to go back to the balance position. Plus, if you stand straight you can prevent spine problems.

Tofu

Tofu is made of soy.

1/2 cups of Tofu provides 94 calories and 10 grams of protein.

Soy

Soy has you probably already know it's a very healthy food. It's diuretic, has lots of proteins, it's also full of fiber and it's an excellent source of calcium as well as omega-3. So here's some nutritional information of soy:

43% of soy is composed by protein, but not any type of protein, soy protein is an high quality protein because it contains 8 amino acids.

1/2 cups of cooked soybeans contain 14,3 grams of high quality proteins and 149 calories.

Soy does also promote healthy bones, prevents prostate cancer and heart diseases, soy helps maintaining colon health, boosts the immune system and soy helps the ones who have diabetes.

Peanut Butter

Peanut butter is a good source of proteins. The major part of peanut butters has 90 per cent of peanut on it. It's also true that peanut butter has a huge quantity of calories, but calories contrary to what most of the people think is good for people who does workout, because if you ingest 2000 calories a day and you spend the same amount of calories a day, where would be the energy that you need for working out? So here's some nutritional information about the protein quantities in the average peanut butter:

2 table spoons of peanut butter has 8 grams of proteins.

A peanut butter and jelly sandwich and a glass of milk provides you 28 grams of protein.

Plus, if you eat peanut butter you reduce the possibilities of having heart problems.

Chicken

Chicken it's an important source of proteins that is low fat. The most rich in proteins part of the chicken is the breast. So here is some nutritional information of chicken breast with different types of cooking:

A Chicken breast raw (100g) has 114 calories and 21,2 grams of proteins.

A Chicken breast roasted (100g) has 114 calories and 31 grams of proteins.

A Chicken breast fried (100g) has 114 calories and 33,4 grams of proteins.

Chicken is a very good solution to your lunch, because it has calories enough to sustain you the rest of the day without having many fat and it also has lots of proteins that will help your muscles growing when you workout in the evening.

Almonds

Studies reveal that people who eat almonds every day burn 31% more fat than people who don't.

Besides that, almonds have 647 calories per 100 grams and they're a better source of calcium than milk and even healthier than milk.

And the most important thing is that a single almond has 0,26 grams of protein, which is 21,26 grams of protein per 100 grams of almonds.

You can use the almond as a way of starting your day with lots of calcium to your bones and proteins and you can also use it as a pre-workout supplement to increase your muscles even more because of the big quantity of proteins that almonds contain.

Bar Lifts

Buy or find a well fixed metal bar that you're sure that it can handle your weight, grab it with your fingers turned to your face and lift your body until your head get over the bar and go down until your head is below the bar.

Details: Try to do the most repetitions you can. Some people that have already developed huge arms muscles and have a very good balance can do it with just one arm, that is more intense for your arm muscles. Remember that in this exercise your lifting your weight, so the heavier you are the easier it will be. Do it quicker if you want to define your arms muscles and do it slower if you want to increase the size of your arms muscles.

Regular Push-ups

Keep your body straight, put your hands in the direction of your head and one hand out from the direction of your shoulders and your ready to start earning chest muscles. Just slowly let your body go down until your chest is almost touching the ground and go as up as you can, and repeat this process as much times as you can.

Details: These are the regular push-ups but there are many variations of this exercise. You can do push-ups using your knees, with your feet on the top of some object, or your hands on the top of some object, you can do front clap push-ups, back clap push-ups, moving push-ups, side to side push-ups, diamond push-ups, wide push-ups, etc.

Wheeled Abs

In this exercise what you have to do is to find an heavy object that rolls and get a comfortable thing to put under your knees that doesn't slips away at the same time (for example: a pillow, a folded towel, etc.), and with your knees in the ground and your hands in the rolling object (for example: weights, a skateboard, etc.) slide your body forward and backwards. The movement you'll be doing will only be possible because of your abdominal muscles, and that's what makes your abs grow.

Details:

When you go backwards try not to go too far behind because that will put you in a comfortable position and you'll grow less muscle. Do the most repetitions you can. Try not to arch your back because that may cause you spine problems and be careful with the rolling object because if it rolls too much and you don't have enough strength to hold it you may crash your nose in the ground. In this aspect the skateboard is better because it can support your elbows.

Triangle Abs

In this exercise you'll have to lie straight on the floor with your arms above your head and, keeping you arms and your legs straight you raise them from the floor and make your feet and hand fingers touch making a triangle position with your body and you return to the starting position without touching the ground with your feet nor your hands because that would stop the tension in your abs and you'd be totally ruining your exercise.

Details:

Don't forget not to leave the tension zone and try to do the most repetitions you can, always keeping your members straight and pay attention to a little detail that may do a significant improvement in your exercise: keep your head a little bit lifted from the floor because you won't be so relaxed as you would be with your head lying down.

Exercices you can do Anywhere

Sometimes the biggest problem on doing workout is the fact that we don't have time for working out. But another common problem is when we are somewhere in some place waiting for something or someone and we simply don't know how to spend our time. So here's a list of exercises that you can do anywhere:

Abs: Just contract your stomach while walking in the street or even sitting at your office while working in the computer.

Legs: If there is nobody watching at the moment stand in one feet only and go up and down using your leg's muscles.

Chest: If you're camping or at the beach or wherever you feel comfortable to do it, just get in the position and start doing some pushups.

The 5 major ingredients to a Perfect Body

Once you have the mentality you'll have to change your lifestyle.

Sleep: You'll need to sleep properly (go to bed early and wake up early but sleep a lot) because sleep is what make your body and your muscles grow.

Diet: After that you'll have to change your diet, from fat to protein and carbohydrates food. It works like this: Protein use carbohydrates to make your muscles grow. It's like, carbohydrates are the raw and proteins are the workers that convert the carbohydrates to muscle.

Supplements: Consider using a supplement (optional).

Water: Water is an essential ingredient for muscle growth.

Workout: Workout is the most important point in getting muscles, but just all this points together, in a perfect balance, will make you get the body you want.

Mentality

If you want to get the perfect body and you don't have it it's probably because you're too lazy to workout and because you don't want to sacrifice a tasty caloric meal in exchange of an healthy and full of proteins diet.

So first of all, you won't change you're body, you'll change your mentality.

If you have a nice hamburger full of ketchup in front of you, the first thing you'll do is to eat it...

In this case what you have to think about is that you can eat now the hamburger and be more fat 3 minutes away or you can choose to eat a non fat meal full of proteins and be healthier 3 minutes away.

It just depends in what do you want to say 3 minutes away: "I'm one step closer to be healthier and have the body I want" or "I'm fat, lazy, weak and I just ate an hamburger that gave me pleasure for 3 minutes and now the pleasure is gone and I'll feel sorry for 3 hour of digestion and every time I look at the mirror and see that my stomach is bigger and bigger".